Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Jun 12, 2016:

activity

time

miles

Cycling

2:17:00

29.83

(4:36)

48.0

(2:51)

Running

2:05:40

11.77

18.95

Yoga/Stretching/S&C

1:50:00

Orienteering

1:35:47

9.48

(10:06)

15.26

(6:17)

Total

7:48:27

51.08

82.21

2:17

0:00

» now

Sunday Jun 12, 2016 #

11 AM

Running warm up/down 10:42 [2] 1.71 km (6:15 / km)
shoes: X-Talon 212 2015

Jog around the arena

Orienteering race 1:01:19 [4] 7.18 km (8:32 / km)
shoes: X-Talon 212 2015

British Middle Champs Leith Hill, mp!
Not my best run ever, never really felt that in control or flowing. Messed up 3 by trying to go straight, lost the plot and couldn't relocate (+7-8mins). Found the other start very distracting and now can clearly see where I was. Stop and read all the map detail. Head to head with Josh for a while, kept getting away and recaught in the circle. The intricate areas I couldn't interpret. Mispunched on a similar near feature. Would've been pretty decent without the two big mistakes (~55mins)

12 PM

Running warm up/down 9:50 [2] 1.61 km (6:06 / km)
shoes: X-Talon 212 2015

Cool down jog, legs felt surprisingly good. Did spend a fair while not moving fast!

Saturday Jun 11, 2016 #

11 AM

Running warm up/down 9:11 [2] 1.62 km (5:40 / km)
shoes: X-Talon 212 2015

Warm up, starts delayed so a bit hard to judge

Orienteering race 17:58 [5] 4.08 km (4:24 / km)
shoes: X-Talon 212 2015

British Sprint Champs Olympic Park, Heat C, 15th +3:18
Not sure I nailed all of the right route choices, especially in the Olympic Park. Messed up 2 (40-60s), got distracted by some unmapped construction and was planning ahead. Fortunately realised as I was punching 3 and managed to recover.

12 PM

Running warm up/down 9:34 [2] 1.61 km (5:57 / km)
shoes: X-Talon 212 2015

Cool down, almost forgot to do it

2 PM

Running warm up/down 9:26 [2] 1.69 km (5:35 / km)
shoes: X-Talon 212 2015

Starts delayed by 1hour, cool fly past in the inbetween chill. Heavy rain but didn't really bother me

Orienteering race 16:30 [5] 4.0 km (4:08 / km)
shoes: X-Talon 212 2015

British Sprint Champs Olympic Park, B Final, 22nd +1:38
Wasn't that phased by the rain, put in a good start and happy with my early route choices. Control pick by the stadium was okay and caught my minute man. A few poorer route choices in the middle section and he got away.
Need to work on confidence descending steps. Pushed hard to the final control and overran it (+15s)! Would've been 17th without that mistake. Remember to stay in control.

3 PM

Running 9:57 [2] 1.93 km (5:09 / km)
shoes: X-Talon 212 2015

Cool down jog, didn't feel so bad. Almost forgot it again.

Thursday Jun 9, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Lee Lane

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Sunny cycle home via Lee Lane

6 PM

Yoga/Stretching/S&C 25:00 [1]

In the sun

Wednesday Jun 8, 2016 #

7 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Baddesley

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane

Tuesday Jun 7, 2016 #

7 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Cycle in via Lee Lane

5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle home via Lee Lane. Hayfever is terrible :(

6 PM

Running warm up/down 20:00 [1]
shoes: Brooks Vapor 2 2015

Hurdle drills and drills

Running warm up/down 12:42 [2] 2.43 km (5:14 / km)
shoes: Brooks Vapor 2 2015

Big lap and on the track. Not as disciplined at doing strides when doing hurdle drills

7 PM

Running intervals 20:09 [4] 3.94 km (5:07 / km)
shoes: Brooks Vapor 2 2015

Track: 2x 3x400m [30s] 5mins ~1:20-22s
Was taking it easy to rest the foot and taper towards the weekend. Good to get the legs turning over. Most of the session run by myself.

Running warm up/down 14:09 [2] 2.41 km (5:52 / km)
shoes: Brooks Vapor 2 2015

Cool down jog

9 PM

Yoga/Stretching/S&C 25:00 [1]

Monday Jun 6, 2016 #

12 PM

Yoga/Stretching/S&C 1:00:00 [1]

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